Prof. Dr. Faruk Yorulmaz, Head of the Department of Public Health at Trakya University (TÜ) Faculty of Medicine Hospital, told AA correspondent that healthy nutrition, restful sleep, hygiene, exercise and leisure activities should be paid attention to during Ramadan.
Stating that fasting is a worship that healthy people should fulfill, Yorulmaz said, “This worship should be fulfilled in a way that does not harm health. This year’s Ramadan has different characteristics from previous years due to the age groups who have to stay at home due to the way they work, patients and people who are in danger of getting sick.”
Yorulmaz explained that those with chronic diseases and citizens who cannot fast should follow the recommendations of their doctors completely and should not insist on fasting, and continued as follows:
“Those who have been through the epidemic, those who have similar complaints although the coronavirus test is negative, those with acute or chronic illnesses, those who take regular medication, those with weak immunity, pregnant and breastfeeding should not fast unless their physicians say otherwise. Those who have to take medication should take care to take their medication on time as recommended by their physicians.”
“Loss of water and minerals is very dangerous for health”
Pointing out that there are issues that citizens who are healthy and want to fast should pay attention to, Yorulmaz said:
“Shopping should be avoided in the form of crowds in front of markets or bakeries during Ramadan, especially in the hours close to iftar. Shopping should be done as early in the day as possible, without crowds. Fresh seasonal vegetables and fruits and natural foods such as daily milk should be preferred. Especially for children, ready-to-eat foods or junk food should be avoided. Water and mineral loss due to sweating or working conditions due to the increase in temperature is very dangerous for health.”
Yorulmaz advised to consume enough water and watery foods during iftar and sahur, and to avoid exercise and standing in the heat that will lead to dehydration.
“What and how to consume”
Yorulmaz pointed out that it would be very unhealthy to eat fast and full, especially during iftar.
Explaining that iftar should start with soup, Yorulmaz suggested the following:
“Attention should be paid to meat and vegetable-based nutrition, pastry, heavy, very fatty, salty meals and sherbet pastry desserts, cola, carbonated drinks, fabricated foodstuffs should be avoided as much as possible. Meals should be eaten slowly and chewed well. Salad and healthy drinks such as water, ayran or freshly squeezed fruit juice should be consumed with meals. Although fruit is the best after the meal, fruit and milk desserts can also be preferred.”
Yorulmaz explained that snacking after iftar until bedtime, eating junk food, consuming drinks such as tea and coffee in large quantities will both put the digestive system under more burden and make restful sleep difficult and said, “No matter how much of whatever food we eat at iftar or from iftar to bedtime, it will not replace sahur. Otherwise, the time spent hungry and dehydrated will exceed 20 hours. No diet will be enough to meet the body’s daily needs for 20 hours.”
Emphasizing that it is absolutely necessary to wake up for sahur, Yorulmaz said, “After starting the meal with soup again at sahur, taking protein foods such as meat, eggs, legumes, which take longer to digest, will be beneficial in terms of meeting the body’s energy needs for a longer period of time. Care should be taken to drink a total of 2.5 liters of fluid from iftar until bedtime and during sahur. At least 2 liters of this should be taken as water.”
“Social distancing and attention to hygiene rules”
Emphasizing that the measures taken against the pandemic in Ramadan should be fully implemented, Yorulmaz pointed to the importance of social distance and hygiene rules.
Yorulmaz advised washing hands with soap and water for at least 20 seconds when you come home and using a mask at home, and noted the following:
“Hands should be washed with soap and water before and after sitting down to eat. When sitting at the table as a family, care should be taken to keep a safe distance as much as possible. Vegetables and fruits to be eaten should also be washed very well. Inviting friends to iftar, which is a tradition especially during Ramadan, should be avoided at least this Ramadan. It is necessary to perform prayers at home and not to get together with neighbors and friends for prayers, even for a short time.”
Prof. Dr. Yorulmaz warned that smoking cigarettes, which cannot be smoked during the day, one after the other with iftar will make the lungs much more susceptible to coronavirus, and said, “This will make recovery difficult and unfortunately even facilitate death. Smoking can cause serious harm to the smoker as well as other members of the household. Ramadan should be considered as an opportunity to get rid of the smoking habit.”
Source: https://www.aa.com.tr/tr/koronavirus/koronavirus-salgininda-ramazani-saglikli-gecirme-onerileri-/1812615
